Smith Machine Shrug

A Smith machine isolation exercise elevating the shoulders to target the trapezius with a fixed bar path.

How to do it

1. Stand upright inside a Smith machine with the bar at thigh height.
2. Grip the bar slightly wider than shoulder-width with an overhand grip.
3. Unrack the bar and let it hang in front of your thighs.
4. Shrug your shoulders straight up toward your ears.
5. Hold the top for a moment, then lower slowly.
6. Repeat for the desired number of reps.

Tips

• Keep your arms straight so the traps, not the biceps, do the work.
• Lift straight up and down rather than rolling the shoulders.
• Keep your neck neutral and avoid jutting the chin forward.

Muscles

Primary: Traps

Secondary: Forearm flexors